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What you don’t eat can hurt you

By Wina SturgeonAdventure Sports Weekly

Mon., Feb. 24, 2014

By the time humans hit the mid-century mark, their bodies have changed — both inside and out. One of the changes that few people are aware of comes in the process of eating and absorbing nutrients.

Start with the sense of smell. After age 50, it declines dramatically. The problem is that the ‘taste’ of food is dependent on the sense of smell. “Oh, that smells good,” we say, reacting to the delicious odours automatically by salivating and wanting to eat what we’re sniffing. No smells, no appetite stimulus.

However, that’s just one reason why mid-aged adults often suffer from clinical malnutrition. An additional reason is that time changes the way adults absorb nutrients. Mid-agers can no longer extract all existing vitamin B from their food. Supplements are often the only way to ensure all of the essential vitamin complex is absorbed. The lack of even one factor may prevent all the rest of the nutrient from getting into the system.

Another essential complex is vitamin D — yes, D is also a complex of many nutrients, which, as you probably already know, are absorbed naturally by sunlight on the skin. But here’s what most people don’t know: as we age, our skin radically declines in its ability to synthesize D from sunshine. Two big problems come from not getting enough of this vitamin. One is that D helps prevent depression and the mental fogginess of age. The other is that the nutrient is used by the body to absorb calcium from food.

Without enough D, mid-agers may not get enough calcium. That could weaken bones and even cause heart problems. Since boomers can’t depend on the sun, supplements are important — even required. In fact, those older than 60 should take twice the recommended daily dose of vitamin D, and twice the recommended amount of calcium.

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New studies and clinical trials have proven that older adults who take D supplements can help slow bone conditions like osteoporosis and the loss of bone density.

Antioxidants like vitamins C and E are also required in greater supply, because the immune system starts to slow down as we age. Many doctors recommend that those older than 50 take a daily multivitamin and mineral supplement, specifically one made for seniors, if possible.

North America is just one of the world’s highly developed regions where there are large numbers of mid-agers with nutrient deficiencies. One such deficiency is vitamin B6, (pyridoxine), the absence of which can cause symptoms of dementia.

Two other factors to stay aware of after the age of 50: one is a decline in both the sense of taste and the feeling of hunger, another is a decline in the thirst response. A mid-ager may go a day or more without eating enough, and without missing the forgotten meals. At the same time, because there’s no feeling of being thirsty, the same person may neglect drinking liquids. Dehydration can set in.

Those older than 50 often must take deliberate steps to keep track of their nutrition and hydration. Make it a time-dependent habit. At certain times during the day, drink at least a cup of liquid. Eat a bevy of nutritious snacks (not chips or crackers) throughout the day. Eat at least two full meals, one every morning and one in the afternoon. While older folks don’t have the same calorie needs as those who are younger, they do have the same nutrient needs. That makes food choices even more important for mid-agers.

Yes, it may be a pain to cook, especially for those who live alone. But eating to protect both body and brain is not that much of a chore when the benefits are added up.

The good news is that serious memory problems and dementia affect less than a 10th of those older than 65. In today’s world of available nutrients, just about everyone can stay sharp regardless of age. Dementia and other brain problems affect only 20 per cent of people over 85.

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Wina Sturgeon is an active boomer based in Salt Lake City who offers news on the science of anti-aging and staying youthful at: adventuresportsweekly.com

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